WADE Strength Systems – Functional Fitness

Bench Press (Pause) + Pull Ups (3×3)

Push Pull Superset

In 16 minutes find a 3 heavy sets of 3 pause bench press followed by one rep less than failure of strict pull ups with a 3 second tempo down (If tempo cannot be maintained, quit set).

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

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